Tennis is a dynamic, fast-paced sport that demands speed, control, stability and strength. Every serve and every shot relies not just on skill, but a body that is strong and can recover quickly. Just as the right shoes and racquet can make a difference to your game, strength training can improve your tennis game.
Here are 5 strength training tips specifically for tennis players, whether playing socially or competing in a high performance tennis match. These tips will help you build a stronger body allowing you to move faster, hit harder and recover more quickly so you can perform at your best while playing tennis.
Tip #1: Can help you perfect your tennis serve
Do you want a faster serve in tennis? A powerful tennis serve requires strength in your upper and lower body, from your shoulders all the way down to your feet. Consistent strength training has been shown to improve muscle power and overall athletic performance, increasing your serve speed and power (Deng et al. 2025).
Kieser machines are designed to target and strengthen specific muscle groups, including those you need for power during a tennis match. For example, the F2/F2.1 machine supports your lower back and strengthens your abdominals, helping you generate more force and control, so the ball leaves your racquet with greater power.
Tip #2: Helps build endurance so you can fight fatigue
Research shows that fatigue can quickly affect a tennis player’s performance, reducing speed, agility, stroke power and accuracy (Lambrich et al. 2025). Even experienced players may see footwork, stability and the precision of their shots worsen over a long match.
Strength training helps muscles resist fatigue, letting you maintain power, precision and form. Targeted tennis arm exercises, with a focus on your shoulders, can support your tennis stroke, improve control and reduce strain on your upper body. Stronger back, arm, and leg muscles improve efficiency, reduce injury risk and help you perform consistently through long rallies.
Tip #3: Strengthens key muscles for better performance and recovery
Tennis puts repetitive strain on your shoulders, trunk and lower body. Building strength for tennis helps these muscles handle the load, recover faster and maintain performance during long matches. Stronger muscles help reduce fatigue, improve your game and let you play confidently with fewer breaks during the game.
Tip #4: Train smarter, not harder
Becoming a stronger tennis player doesn’t mean spending hours in the gym. The Kieser method involves 2 x 30-minute, high-intensity strength training sessions where you push your muscles to failure. This approach builds power, resilience and endurance, helping you to serve faster and hit harder while fitting into even the busiest schedule. Combine your Kieser sessions with your tennis training to improve your game and become the best version of yourself, both on and off the court.
Tip #5: Why it’s important to prioritise recovery
How you recover after a tennis match or strength training session is just as important as the training itself. Your muscles need time to repair and adapt, which helps reduce fatigue and lower the risk of injury. Proper hydration, nutrition and sleep all support muscle repair and recovery, so when you step back on the court, you can hit with power and precision. Prioritising your recovery is important—whether it’s after tennis training or having completed a match—as it helps you grow strong and stay strong, ready for your next volley or serve.
Strength training helps you build the muscles that support your every movement on the court, helping you generate power for a faster serve in tennis and maintain endurance throughout the match. By following these tips, you can play stronger for longer and reduce fatigue during matches.
Start your journey to becoming a stronger tennis player and build strength for tennis with Kieser.
